Workout of the Day (WOD)

Wednesday Spin Class

One hour spin class at the East Lake YMCA.

I felt tired and my legs were heavy and slow.

Workout of the Day (WOD)

Sprint Work

Warm up: Run for one mile
15 sec. sprint, one minute jog x 8
Cool down: Jog/walk for one mile

Ran down to Candler Park and sprinted on soccer field, jog walked back home. Details here.

Workout of the Day (WOD)

WOD brought to you by CrossFit Jersery Shore

Static Holds

35sec work/25 sec rest for 5 rounds

• Ring row holds
• Kettlebell squat holds
• Double dumbbell overhead walks
• Back extension holds
• Plank holds

Need a timer? Check out the Gymboss.

The squat holds were difficult. After the first round my legs would shake uncontrollably and that made the walk part of the overhead walk harder.

Workout of the Day (WOD)

West End Bike

39 mile bike ride around town. Details

Second time I've rode fasting for around 18 hours. I was on the front most of the ride with some heavy head winds at times and around mile 30 I started to fade. Not sure if it was from being fasted or just conditioning.

Workout of the Day (WOD)

WOD brought to you by CrossFit Jersery Shore

Minimal Equipment Fat Burning Blaster

Three Rounds of 40 seconds work/20 seconds rest

• Abdominal bicycles
• Kettlebell swings
• Burpees
• Jump rope
• Mountain climbers
• Box jumps
• Shuttle run

One minute rest between rounds

Had trouble sleeping on Tuesday and Wednesday and took a rest day on Thursday.

Workout of the Day (WOD)

Wednesday Spin Class

One hour spin class at the East Lake YMCA.

Workout of the Day (WOD)

Two Workouts in One Day

Morning Yoga

Yogamazing workout downloaded to Zune

Afternoon Bike Ride

One hour bike ride with Dan in Sandy Springs. Climbing continues to improve.